F3 Knoxville

Tag: Waxjob

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

Let’s Make a (Bad) Deal

THE SCENE: Still way too warm for late September, daggummit!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x26 IC
TN Rocking Chair x15 IC
Asphalt Kissers x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd and back x15 IC
OHC x20 IC

THA-THANG:
Wouldn’t be CMUesday without CMUs! Head over and grab one.

Each corner of the parking lot has 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
Tricep Extensions/(Squat Thrust), 30/(45), Crawl Bear/(Inchworm Merkins)
Choices: Kept the Tri’s, Snitch switched the reps to 45 (groans all around), traded Crawl Bear for Inchworm Merkins (pushing CMU ahead)!

Station 2:
CMU Big Boys/(CMU Merkins), 30/(60), Twist Lunge/(CMU-icide)
Choices: Kept the reps and the exercise, but flipped over Twist Lunge to reveal the CMU-icide (suicide with CMU carry)

Station 3:
On the Shelf/(One-hand OHP), 30/(20), Pregnant Crab/(Blockee Broad Jump)
Choices: Kept On the Shelf, missed a reprieve by keeping the 30 reps. Nobody liked the Pregnant Crab idea… Until we found out what was on the other side.

Station 4:
Burpee Hop-Over/(8-Count Blocky Builder), 25/(10), CMU-icide/(Bunny Hop)
This one was the spirit-breaker. After the Blockee Broad Jumps, nobody wanted to touch the Burpees. But we ended up with the 8-Count Blocky Builders instead! 25 showing… Nobody brave enough to make the deal that would have cut the reps to 10. Let’s knock ’em out! Everyone happy to run the CMU-icide, so Bunny Hops remained hidden.

One lap completed! Time for another lap, this time with the excercise/rep combos that were NOT chosen last time:

Station 1:
Squat Thrust revealed. Only 30 since we did 45 last round… Snitch gets apologies from the PAX. Interminable Crawl Bear dragging the CMU.

Station 2:
Merkins on the CMU – 60 of ’em! That’s a lot… If you need a breather, take a mosey down the parking lot and back.

Had to call time halfway through Station 2… Back to the pile with the CMUs

MARY:
Flutter kicks x30 IC.
Cash out with LBCs OYO until time.
COUNT-OFF & NAME-O-RAMA
11 strong this morning. Welcome to Frat Boy from F3 Fort Mill!
CIRCLE OF TRUST/BOM:
Isaiah 1:18
“Come now, let us reason together, says the Lord:

though your sins are like scarlet,

they shall be as white as snow;

though they are red like crimson,

they shall become like wool.”

Most of the deals I offered today kinda sucked. Some just worse than others. And you didn’t know what you were going to get. God lays it all out there. Here’s His deal: Trade your sins for His righteousness through Christ!

MOLESKIN:
Pray for Helga’s family as he heads off to “play army” for a month!
ANNOUNCEMENTS:
Brolympics coming in November!

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: 
    Mayberry warmed up the crew
    THA-THANG:
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

Bloom ‘n’ Idiot

THE SCENE: Mid 60’s. Mix of clouds and sun reflected off the moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x10 IC
Hindurkins x10 IC
Monkey Humpers x10 IC
Asphalt Kissers x10 IC
LBAC x15 each way IC

THA-THANG:
Mosey over to the playground
Max strict pullups. When chin can’t get over the bar, hold bent-arm hang until fatigue and gravity tag team you to the ground.
Run a lap around the parking island, head to the corner of the soccer field

Figure 8:
Traverse the field in a figure 8 pattern – 8 legs, 8 corners.
For the traverse legs, alternate between mosey and bear crawl.
At each corner, alternate between 20x 4-ct Monkey Humpers and 20x Merkins

Back to the playground – Repeat max pullups and bent arm hang

Mosey to the concrete bleachers – 10x Triple Step-Ups

Broad Jump/Bunny Hop all the way up the hill, Bear Crawl back down

MARY:
25x Flutter Kicks IC
10x Side Crunches each side IC

COUNT-OFF & NAME-O-RAMA
Just two today… Driftwood (Bloom) and Waxjob (Idiot)
CIRCLE OF TRUST/BOM:
Short word today… Isaiah 6:8 – And I heard the voice of the Lord saying, “Whom shall I send, and who will go for cus?” Then I said, “Here I am! Send me.” Listen for his call. Volunteer!
MOLESKIN:
The lactic acid burn of Monkey Humpers is really something else… Especially after the squat thrusters of the IPC yesterday.
ANNOUNCEMENTS:

Sprinting through 2nd hand smoke

THE SCENE: Low 70’s & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squats
  • Cherry Pickers
  • Rockettes
  • Tempo Merkins

THA-THANG:

  • Sprints on the Matterhorn.  8 cones up the hill – sprint to each cone in descending order.  Stop & wait on the 6 at the bottom between rounds.
  • Route 66 around the parking lot.  Merkins & Big Boys at each light pole increasing by 1 at each pole.
  • 7’s on baby Everest.  Carolina Dry Docks @ top;  Squats @ bottom.
    • Had to call this after 2 rounds due to time

MARY:

  • Dealers choice
    • Boxcutters – Sparky
    • Row, row, row your boat – Waxjob

COUNT-OFF & NAME-O-RAMA
12 HIMs.    Tweet-E, La-Z-Boy, Driftwood, Sparky, Ribbed, Waxjob, Bowflex, Tank, Mouthwash, Mustard, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the fact that we are made for relationship and to be looking out for other men who share common experiences with you.  We often think we are going through hard times alone and that no one could understand our situation.  The fact is, other people have dealt with similar situations to those that cause us worry and pain.  It could be the reason you are going through your current bout with pain is so you can support a fellow man when he is struggling and needs someone to lean on.   So, if you find others dealing with the same issues you have dealt with….use that as an opportunity to engage with them and lift them up.

MOLESKIN:

We had a first today:  while sprinting the matterhorn a car came down the hill following a dog.  Turns out they were “walking” the dog while chain smoking a pack of cigarettes.   Nothing quite like sprinting through 2nd hand smoke!

ANNOUNCEMENTS:

Truckin’ To The Pound this weekend.   6am at the Truck Stop.